Glute Building, Quads and Hamstrings for a Stronger Lower Body

Here I’m sharing training supersets that you can easily do on a cable machine if you cannot access a squat rack.

This is my lighter-leg day training routine that I perform at least twice a week (in my private apartment gym).

My heavy-leg day training routine is done at the “Big Girls” gym, once a week and usually on a Sunday or Monday (where I’m more likely to be mentally and physically refreshed).

Unlike my private apartment gym, here I have access to squat racks and heavier lifting gear.

But first, let’s dip into some straight talk.

You Can’t Out-train Poor Eating Habits

If you want a strong, lean physique, exercise, alone won’t get you there. You can’t outperform poor nutrition, eating, or sleeping habits. Eating well for your physical goals is the golden rule for a tightly developed, lean but shapely physique.

Remember it’s the muscle on your frame, that creates the curves and adds the shape to your physique.

A low-quality eating routine will not serve you here.

What you Eat in Private – You Carry in Public

There is no escaping that. And that’s a good thing!

The same can be said for all those training sessions you did or didn’t do.

All of those times you self-parented and told yourself “NO” to that extra serve or diverted that emotional eating trigger.

All those times you didn’t feel like training but went ahead and got the job done quietly and diligently.

 

“Discipline Equals Freedom”
– Jocko Willink

Embrace the Word “No”

To make big or small changes to the body (or in life for that matter) you must avoid the status quo trap. Embrace the word “NO”, and embrace the application of self-discipline.

Your ability to discipline yourself in those moments will ultimately set you free.

This takes courage, determination and most of all self-respect; you honor your thoughts, your words, and your actions. You hold and keep yourself accountable at all times.

Bottom line: You get to choose how you want to show up in life and you get to wear all of your effort or lack thereof. You get to wear your strengths or weaknesses, your wise or poor choices. Your courage, your discipline, your private toil.

Remember you have complete control over the choices you make, the food that you eat, how you treat the body, and how you want to show up for yourself day in and day out – and that’s liberating!

Hummkay. So let’s get back to the training.

Movement Pointers In this Vid

  • Warm-up thoroughly and always work within your range
  • Adopt a steady breathing state: avoid starting a set if you are out of breath. Steady the breath first and then start your set
  • Use good form over reps:
    • Reps and sets for each exercise: 4 sets x 8-12 reps or until good form failure occurs
  • Use slow, controlled movement: 
    • Focus your mind and feel the muscles engage and burn. Embrace those good burning moments
    • If you struggle with mind-muscle connection tap or slap the muscle i.e. glutes before performing your set
  • No ego training:
    • Use moderate weight – you want to feel the weight not heave it
    • Sacrificing form for weight means it’s too heavy for you. It reduces the effectiveness of your training as other muscles will pick up the load, rather than the ones you are meant to be training
  • Work to keep the chest lifted during squat movements. Avoid rolling or dumping the shoulders (or the upper body) forward (see timecode: 2:26)
  • Brace the core:
    • Avoid pushing your belly out during the bottom of any movement. You want to keep the core engaged, this supports your spine, keeps you in a strong position, and stops energy leaks
  • Contract your quads and glutes to keep the knees stable
  • Drive-up through your heels to keep the activation in your glutes. Avoid pushing from your toes.
    • Advanced technique: lift the toes of the floor and balance your weight on your heels (see timecode: 2:34)
  • Stiff-legged work:
    • Allow a slight bend in the knees to keep the knees happy. Over 40 your joints will thank you for it
  • Squat work:
    • Avoid squatting too low, even if you have the range – as it can take all the working emphasis off-of your glutes (see timecode: 2:42)
    • Watch out for “Butt-winks” rolling the pelvis under during the deeper part of the squat. This poor movement pattern can cause lower back issues (see timecode:  3:07)
  • Advanced technique: Use a different grip method with a D-handle during a cable squat. Shifts the weight balance, where you can get deep under the weight (see timecode: 2:50)
  • Supported single-leg-squats:  (see timecode 3:27) it’s a nice “add-on exercise” for single-leg strength, ankle mobility, and stability drill for a better-balanced squat (i.e no hip-shift during a squat due to an imbalance)
    • Keep the chest lifted – stay as upright as possible
    • Keep the pelvic floor lifted, draw up, and in. Avoid dumping or sagging in the bottom position
    • Contract the quads
    • Drive through the heels, not the knee
    • Use a lighter weight in the stack to make it more challenging
      • Test it first by starting out a little heavier, use your other leg for support before jumping into a full single-leg movement, and always check behind you for safety
      • In this instance the lighter the weight the more challenging movement
    • Don’t overgrip to pull yourself up from the squat. Your upper body should not be taking on the load of the weight. If you have straps use those around your wrists (not hands) to prevent the upper body from taking over (see timecode: 4:16)
    • To add more intensity to the drill. Keep the leg extended in front of you and drive up through the heel from the bottom position.  If you don’t yet have the hamstring range or quad strength add a slight bend to the extended leg (see timecode 4:30).

Finish off your training session with a cool-down stretch. Focus on calming your breath. Give thanks to your body for working hard and well for you. For me, I place my hand on my heart while I do this, it seems to calm my system down.

Feel those happy endorphins. You can tell by how calm your mind has become. That’s a sign of a meaningful, purposeful training session! You want more of those in your life. As it feels so good you’ll naturally gravitate towards more feel-good training sessions – trust the body it will show you the way – providing you listen to its quiet voice.

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My motto is “Strong Mind, Strong Body,  Strong Life”. If this resonates and you want to learn more from me, remember to get on my personal email list.

PS: have questions?  Let me know and I’ll do a video Q n A for you.

 

 

Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider any time you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content. 

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